Island Fuel: A Journey to Better Health Through Caribbean Cuisine

Caribbean cuisine is full of rich flavours and deep cultural traditions, but the foods we eat can have a lasting impact on our health. In this blog, we’ll explore the knock-on effects of different ingredients and cooking methods, looking at how our dietary choices can influence blood sugar levels, energy, and overall well-being. We’ll break down how certain foods affect the body and discuss ways to enjoy traditional Caribbean meals while making healthier choices. Small changes today can lead to a big difference tomorrow let’s dive into the journey of mindful eating within our community.

UK Research and findings

According to the Department of Health, In the United Kingdom, type 2 diabetes is up to three times more common among individuals of African and African-Caribbean descent compared to the white population.

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This elevated prevalence is influenced by various factors, including dietary habits. Traditional Caribbean diets often feature starchy foods like yams, plantains, and cassava, which can contribute to higher calorie intake and increased blood sugar levels. Additionally, the consumption of high-sugar beverages and large portion sizes prevalent in some Caribbean communities may further elevate the risk of developing type 2 diabetes.

Mary Seacole Research findings

As part of our research at Mary Seacole Housing Association, we spoke to 10 Luton residents from the Caribbean community to gain a better understanding of their views on diabetes and its link to dietary habits. The findings highlighted a strong belief that diabetes rates are high within their community, and this was due to the types of food and portion sizes consumed. 9 out of 10 of the people spoken to express the need for greater awareness and education around healthier eating. 6 of the people we consulted stated that some within their family had diabetes and the other 2 stated that they were unsure, and 1 person stated no one in their family has diabetes. 7 out of 10people spoken to suggested that this information should be made available in takeaway shops and stores where ingredients are purchased, as they believed that if this information was provided it would help people understand how to stay healthy and make informed choices. Every participant agreed that if their family members had access to clear, alternative information on healthier ingredient swaps, they would be more likely to make positive dietary changes. This research reinforces the importance of culturally tailored health initiatives to promote informed food choices and reduce the risk of diabetes in the Caribbean community.

Addressing these dietary factors through culturally sensitive interventions is crucial for improving health outcomes within the Caribbean community in the UK. Improving health outcomes within the Caribbean communities in the UK involves adopting culturally tailored dietary and lifestyle modifications. The NHS Diabetes Prevention Programme emphasises the importance of evidence-based interventions to help individuals at high risk of type 2 diabetes reduce their risk through healthy weight management, increased physical activity, and balanced diets.

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Saving the Flavours with Healthy Caribbean cooking

For Caribbean individuals aiming to maintain a healthier diet and prevent type 2 diabetes, the NHS and other health organisations recommend several dietary and lifestyle adjustments. Increasing fruit and vegetable intake to at least five portions daily provide essential nutrients while naturally reducing the consumption of foods high in fat, salt, and sugar. When preparing plantain, baking or grilling is a healthier alternative to frying, but if frying is preferred; only using oil once and not reusing oil is recommended. Using a kitchen roll to absorb excess oil or opting for an air fryer can help reduce fat intake. Limiting salt consumption by seasoning food with herbs and spices instead of salt and selecting lower-sodium options can also be beneficial. Additionally, being mindful of portion sizes, especially with carbohydrate rich traditional dishes, can help manage calorie intake and blood sugar levels. It has also been recommended that its best to reduce processed food and try to increase your intake of natural foods. Regular physical activity and maintaining a healthy weight are key to preventing type 2 diabetes, with the NHS recommending at least 150 minutes of moderate-intensity aerobic exercise per week, such as brisk walking or cycling. By incorporating these culturally sensitive strategies, individuals can continue enjoying traditional Caribbean cuisine while reducing the risk of diabetes and promoting overall health and well-being.

Please click the link below for more information:

heartuk.org.uk

bda.uk.com

nhs.uk

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Let’s Celebrate Health!

The women at ESOL College reminded us that healthy living doesn’t have to feel restrictive. It’s about celebrating the foods we love, with a few mindful tweaks that honour both our heritage and our health.

Are you ready to spice things up? Start with small changes, and explore recipes and tips designed just for you. Together, we can beat diabetes—one delicious meal at a time.

Explore more recipes and inspiration in our online recipe book below

Food First Hatters Blog